september pose: saluting the sun (mountain variation)

tadasana

How to do it: 
1. Start standing tall in mountain pose.
2. Ensure equal weight is distributed between all four corners of your feet
3. Lengthen the spine and reach up through the crown of your head.
4. Once you feel stable, on an inhale reach both arms up and over your head.
5. Palms come together, soften the shoulders away from the ears and start to shift your gaze up towards your hands

Stay here for 5-10 breaths, then release your hands together in front of your heart. Close the eyes and maintain the even calm breath.

Benefits:

• Improves posture
• Calms the mind
• Stretches the shoulders and armpits 

august pose: bird of paradise

svarga dvidasana

How to do it:
1. Start it a standing forward fold, with your knees softly bent
2. Bring your left arm between your legs and wrap it behind your left thigh. Reach your right arm behind you to clasp your hands (modification : use a strap)
3. Keeping your gaze down, start to straighten your legs and begin to twist your torso to the right
4. Rooting down with your right heel, start to shift the weight onto your right foot as you start to raise the left leg off the floor bringing your torso upright.
5. You may stay here with your left leg bent, or extend the left leg out without swinging the opposite hip to the side.

Lift your chest, stand tall and strong and stay for 5-10 breaths. Slowly lower the torso and left and the same time, releasing your bind then switch on the other side.

Benefits:

• Strengthens the legs
• Maintains focus and balance 
• Opens the groins and hamstrings